I only run on days that end in a "y."

May 07, 2024

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Location:

Austin,TX,USA

Member Since:

Feb 02, 2009

Gender:

Male

Goal Type:

Other

Running Accomplishments:

2008 Austin Marathon - 4:12

2008 Dallas Marathon: 3:30 (8 months later)

2010 Austin Marathon - 3:24 (bonked at 25 - 12 minute last mile run/walk)

2010 Steamtown Marathon - 3:27 (quads killed on the down hills)

2011-Feb Austin Marathon - 3:17 (finally BQ'd!)

2011-June Marathon to Marathon, IA - 3:07 (BQ'd by 13 minutes!)

2011-Dec CIM - 3:02

2012-April Boston Marathon - 4:03

2013-April Boston Marathon - 3:06

2008 Austin 3M half marathon: 1:43:00

2009 Austin 3M 1/2 Marathon: 1:29:50

2011 San Antonio Half - 1:25 (100% humidity fun fest)

2010 Chuy's 5k - 19:19

2011 Chuy's 5k - 18:23

2012 Chuy's 5k - 18:25

2012 RFTW 5k - 18:05 - PR!

2009 Austin Capitol 10k: 41:50

2011 Austin Capitol 10k: 38:57

2012 IBM Uptown Classic 10k - 37:52 - PR!

Short-Term Running Goals:

~~BQ at Austin Marathon - 2/20/2011~~ Tough course, warm and humid - but I did it.

~~Break 3:10 in a fall marathon (TBD)~~ 3:07 at Marathon to Marthon

~~Break 40:00 in a 10k~~ 38:57 @ Cap10k 2011

~~New: Break 3:05 @ CIM on December 4th, 2011~~ 3:02

~~Break 38:00 in a 10k~~ - Done - 37:52 @ IBM Classic

Break 18:00 in a 5k - 18:05 @ RFTW - October 2012 - getting close!

2011 RACES:

~~Run for the Water 10 mile - 10/30/2011~~ 1:04:06

~~San Antonio 1/2 Marathon - 11/13/2011~~

~~California International Marathon - 12/4/2011~~

2012 Fall Races

IBM Uptown Classic 10k - 37:53

Run For the Water 5k - 18:05

2013

Boston Marathon - 3:06

2014

Boston Marathon - April 21 - 3:11

2016

Rookie Tri - May 1st

Peak to Creek Marathon - Oct 29th

Long-Term Running Goals:

Run a sub 3:00 Marathon

Personal:

Der Hammer is a nick name I picked up from my German friends while living in Germany. My real name is David.

I have been running seriously since March 2007. I started with a local running group called "Gilbert's Gazelles". Before that I had run a couple 5k's (26:00's) and never run more than 3 miles at one time. I have lost about 40 pounds in a little over 2 years.

I am 45 years old, married and have 2 children, ages 5, girl, and 10, boy. I try to keep my running from interfering with my family as much as possible, e.g. getting up at 5 am. However, Saturdays are long run days and I don't come home until around 9 am or so. I owe my family a debt of gratitude for allowing me to pursue this passion.

Favorite Blogs:

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to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Hoka One One Lifetime Miles:						152.00
Saucony Ride 7's - Blue Lifetime Miles:						345.97
Hokas Red Lifetime Miles:						127.25
Brooks Launch Lifetime Miles:						151.75

Thu, Feb 10, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	4.00	0.00	9.00

Cold - 20 degrees and windy. Met the group and ran to the track for some 800 repeats to get in some good turnover - did not go all out but it was a good effort. Ran 200m active recovery in between each - 2.5 cool down. Sprinted the last 100m of the last one - could not overtake my running partner but hung with him - but hey, he's only 22 and a bit of a lead that I had to make up. :-)

800 splits: 3:17, 3:12, 3:07, 3:05, 3:03, 2:58, 2:59, 2:45.

I came upon this Dr.'s website by chance. He as a lot of very interesting articles as it relates to running and training. Everything he speaks of has been researched and studied.

Here is one little blurb about how intervals increase both speed and endurance:

http://drmirkin.blogspot.com/search?updated-max=2010-11-11T18%3A18%3A00-05%3A00&max-results=7

"Going out and exercising slowly over long distances will not give you much endurance unless you also exercise intensely once or twice a week at much shorter distances. A person can run a marathon or ride a bicycle century much faster by training fast two or more times a week. The most common mistake made by endurance athletes is to exercise so much that they can't maintain their speed training on their hard interval days. This is often seen in runners or cyclists who perform so many miles per week that their fast workouts end up much slower than they should be."

Kinvaras - Black Miles: 9.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

Comments

From flatlander on Thu, Feb 10, 2011 at 14:19:05 from 198.207.244.102

Good splits, that last one is really fast.

From derhammer on Thu, Feb 10, 2011 at 16:31:17 from 192.156.110.39

Thanks, Flat, yes, I was glad it was over. :-) The cool thing was that it made our 7:30's cool down miles seem slow.

From I Just Run on Fri, Feb 11, 2011 at 10:17:20 from 67.79.11.242

Thanks for the article, it's good. I am now keeping a file of "Favorites" related to running and will save it there. This may sound funny but I'm having a little trouble understanding the application of some of the workout programs and the terminology. Wait a minute...that sounds like I'm a little slow...no, that's not what I meant to say...I can run fast...well I think I can...! Wait a minute I'm confusing myself, I was talking about understanding running lingo and procedures not how fast I can run...Anyway, I'll keep listening, reading and learning and trying to put what I do understand into practice!

From derhammer on Fri, Feb 11, 2011 at 10:39:38 from 24.28.82.222

I completely understand - it took a long time for me to figure out what tempo, 5k pace, 10k pace, steady-state run, etc., all meant.

There is so much information out there but I do believe there are tried and true principles that can be adhered to. In the end you need to figure out what your body responds to best and that can only be done through some trial and error.

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